by Cassie Escriture

Created on: August 12, 2009

You've run a 5k in the past. You know the difference between an easy run and speedwork. You probably run more than 20 miles a week and go through at least three pair of running shoes each year. But now you want to take your racing to the next level, and you want to train successfully for your next 5k. Based on the training philosophies of great coaches over the years, here is a suggested six-week training program for advanced runners preparing for a 5k race.

First, the general philosophy of this training program hinges on one idea: to be successful in a race, no matter how long, you need stamina and speed. And in order to build up both of those traits, you need to build in plenty of rest. When this training program says "Easy," go easy, and when this training program says "Rest," take a day off. It's not going to slow you down.

Week 1:

Easy day (4-6 miles)

4 x 400m (run 400s at mile pace with 200m slow jog in between)

Easy day (4-6 miles)

Tempo run (30 minutes - gradually work up to running hard for approximately 10 minutes in the middle of the run, then taper back down)

Rest day

4 miles fast (Slower than race pace, but breathing hard)

Long run (7-9 miles)

Week 2:

Easy day (4-6 miles)

3 x 800m (run 800s at race pace with 400m slow jog in between)

Easy day (4-6 miles)

Fartlek run (30 minutes - alternate jogging and sprinting for 1-2 minutes each)

Rest day

4 miles fast (Slower than race pace, but breathing hard)

Long run (7-9 miles)

Week 3:

Easy day (4-6 miles)

5 x 400m (run 400s at mile pace with 200m slow jog in between)

Easy day (4-6 miles)

Tempo run (35 minutes)

Rest day

5 miles fast (Slower than race pace, but breathing hard)

Long run (7-9 miles)

Week 4:

Easy day (4-6 miles)

4 x 800m (run 800s at race pace with 400m slow jog in between)

Easy day (4-6 miles)

Fartlek run (35 minutes)

Rest day

5 miles fast (Slower than race pace, but breathing hard)

Long run (7-9 miles)

Week 5:

Easy day (4-6 miles)

8 x 200m (run 200s at 800m pace with 200m slow jog in between)

Easy day (4-6 miles)

Tempo run (40 minutes)

Rest day

5 miles fast (Slower than race pace, but breathing hard)

Long run (7-9 miles)

Week 6:

Easy day (4-6 miles)

6 x 200m (run 200s at 800m pace with 400m slow jog in between)

Easy day (3 miles)

Rest day

Rest day

2 miles very slow (Stretch out well after)

Race!

Naturally, every runner's body is different, and each runner should individualize this program. If you're feeling tired one day, take it easy and move the hard workout later in the week. If work gets busy, swap workouts around. (And please check with your doctor if any of this regimen causes pain or excessive fatigue.) The key is that you hit the streets at least five days a week and get the most out of your workout that you can. If you do, you'll be all ready for race day.

Learn more about this author, Cassie Escriture.
Click here to send this author comments or questions.